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  6. Brunost vs. Bran raw

Brunost vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between brunost and bran raw

  • Brunost has more vitamin B12 and vitamin B2; however, bran raw has more manganese, vitamin B1, fiber, iron, selenium, phosphorus, and magnesium.
  • Daily need coverage for manganese for bran raw is 243% higher.
  • Bran raw is lower in saturated fat.
  • Bran raw has a higher glycemic index than brunost.

Food types used in this article are Cheese, gjetost and Oat bran, raw.

Infographic

Brunost vs Bran raw infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +589.7%
Contains more PotassiumPotassium +148.9%
Contains more MagnesiumMagnesium +235.7%
Contains more IronIron +940.4%
Contains more CopperCopper +403.8%
Contains more ZincZinc +172.8%
Contains more PhosphorusPhosphorus +65.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +13975%
Contains more SeleniumSelenium +211.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +528.2%
Contains more Vitamin B5Vitamin B5 +124.3%
Contains more Vitamin B6Vitamin B6 +64.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B3Vitamin B3 +14.9%
Contains more FolateFolate +940%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brunost Bran raw DV% diff.
Manganese 0.04mg 5.63mg 243%
Vitamin B12 2.42µg 0µg 101%
Vitamin B2 1.382mg 0.22mg 89%
Saturated fat 19.16g 1.328g 81%
Vitamin B1 0.315mg 1.17mg 71%
Fiber 0g 15.4g 62%
Iron 0.52mg 5.41mg 61%
Selenium 14.5µg 45.2µg 56%
Phosphorus 444mg 734mg 41%
Magnesium 70mg 235mg 39%
Vitamin A 334µg 0µg 37%
Vitamin B5 3.351mg 1.494mg 37%
Copper 0.08mg 0.403mg 36%
Fats 29.51g 7.03g 35%
Calcium 400mg 58mg 34%
Cholesterol 94mg 0mg 31%
Sodium 600mg 4mg 26%
Potassium 1409mg 566mg 25%
Zinc 1.14mg 3.11mg 18%
Protein 9.65g 17.3g 15%
Monounsaturated fat 7.879g 2.376g 14%
Folate 5µg 52µg 12%
Polyunsaturated fat 0.938g 2.766g 12%
Calories 466kcal 246kcal 11%
Carbs 42.65g 66.22g 8%
Vitamin B6 0.271mg 0.165mg 8%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Vitamin K 3.2µg 3%
Vitamin B3 0.813mg 0.934mg 1%
Protein per 100 calories 2.1g 7g N/A
Calories per 10 g protein 483kcal 142kcal N/A
Weight per 100 calories 21g 41g N/A
Unsaturated / Saturated Fat ratio 0.46 3.9 N/A
Net carbs 42.65g 50.82g N/A
Sugar 1.45g N/A
Tryptophan 0.135mg 0.335mg 0%
Threonine 0.393mg 0.502mg 0%
Isoleucine 0.519mg 0.668mg 0%
Leucine 0.992mg 1.374mg 0%
Lysine 0.814mg 0.76mg 0%
Methionine 0.318mg 0.335mg 0%
Phenylalanine 0.54mg 0.908mg 0%
Valine 0.765mg 0.964mg 0%
Histidine 0.293mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +319.8%
Contains more WaterWater +105.2%
Contains more OtherOther +63.8%
Contains more ProteinProtein +79.3%
Contains more CarbsCarbs +55.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +231.6%
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +194.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.